Announcements
This Friday night is our Member Appreciation Night Potluck 
It is also Darian’s Last night in the gym.  
Come give Darian a warm farewell as he heads of to School.
 
Movements
Strength movements this week include: Front Squat, Push Press, and Deadlift.
Workout of the Day movements this week include:  Muscle Ups, Pull Ups, Dips, Burpees, Jump Split Lunges, Overhead Squats, Rower, Toes to Bar, Push Ups, Running, Sumo Deadlift High Pull, Mountain Climbers, Deadlift, Wall Ball, Box Jump, and Kettlebell Swings.  
Get more awesome movements include:  Overhead Squats, Power Clean, Sit ups, Power Snatch
Motivation
Take a step in the right direction.  Doesn’t matter how big.  Even facing the right direction maybe all you need.
Strength
Is your technique getting better?
Workout Strategy
 This workout is designed to be done very quickly.  The rep scheme of 7 and 7 should allow you to complete each movement without stopping.  Less than 7 minutes is a good target time.  That would equate to 30 seconds per movement or one minute a round.  Choose a weight that you know you can do for multiple sets.  There are 49 total Overhead Squats today.  I would rather you error on the side of light weight then to heavy.  We are looking for improved technique.  If you get to class early start warming up your shoulders and use the foam roller to loosen your upper back.  
Workout of the Day
Strength of the Day                                               Deadlift
Level 1:

 

7 Rounds

7 Overhead Squats, 75/45#

7 Knees to Elbows

Level 2: 

 

7 Rounds

7 Overhead Squats, 75/45#

7 Knees to Elbows

Level 3:

 

7 Rounds

7 Overhead Squats, 95/65#

7 Toes to Bar

 

Level 4:


7 Rounds

7 Overhead Squats, 135/95#

7 Toes to Bar

 

To Get more Awesome: 35 Ab Mat Sit Ups